Warmup:

200M Jog

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High Skip 30’

10 Kneeling Lat Stretch

10 Scorpion Stretch

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring rows, Kipping Pull Ups or Ring Rows

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squats, Back Squats, Reverse Lunge, Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

5X5 (per leg)

Increase weight ea set

Compare to 7Apr2023

Video courtesy of T-Nation.

Re-test week continues with our Split Squats.  By now, you know the importance of keeping that chest up during these and driving through the front leg. Stay tight and see if you can beat your numbers from 7Apr.

WOD:

For Time*:

100 Walking Lunges

100 Ab Mat Sit-Ups

*Every Minute on the Minute, perform 5 Pull-Ups

(WOD starts with 5 Pull Ups)

Video courtesy of CrossFit HQ.

Look to maintain a steady, but controlled pace to get through as many reps in a minute as you can.  If you hit the gas and try to sprint, chances are you may be too gassed to get through the next round of pull ups at a good pace.  Plan on being in this one for a few minutes.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar Pull Ups)

Cool Down:

Couch Stretch – 2 Min per side

Banded hamstring stretch – 1 Min per side